How Effective Is Exercising For Weight Loss?

Exercising is a great way to build stamina, increase strength and build endurance, but when it comes to losing weight, it is only part of the equation. The best way to lose weight is through a combination of diet and exercise. In addition to diet, the type of exercise you do will go a long way in determining how much weight you lose, as well. Consult with a doctor before beginning any exercise program.

Calories

In any weight-loss program, the main goal is to burn more calories than you consume. Eating a diet that is lower in calories will allow you to make up the difference from exercising. To lose 1 pound of fat, you need to burn 3,500 more calories than you consume. Assuming you are burning the same amount of calories you are eating per day, dropping 500 calories a day from your diet will let you lose 1 pound in a week's time. This will get you halfway to the to 1- to 2-pound limit MayoClinic.com recommends to lose in a week, even before exercise is considered. Keep track of your calories consumed in a journal; this will help you focus and be aware of your daily consumption. The rest of the calories needed to lose the weight can be burned off with exercise. There are many online tools, such as Livestrong.com's MyPlate, that can help keep track of your calories.

Exercise

Although exercise is often touted as the way to lose weight, Eric Ravussin, chair in diabetes and metabolism at Louisiana State University, told "Time" Magazine in 2009, "In general, for weight loss, exercise is pretty useless." This is because exercise often stimulates hunger and people eat more than they usually would, he says. Many people eat more calories than they burned, rendering the exercise moot. Exercise will make you healthier overall but won't necessarily make you lose weight. Only burning more calories than you consume will achieve that.

Factors

According to Ralph La Forge of Duke University Medical Center, there are several elements that contribute to the beneficial effects of exercise, reports "The New York Times." The most pertinent is the type of exercise you are doing. Exercises that have resistance against gravity and work the cardiovascular system, such as walking, running, dancing, and stair-climbing, burn relatively more calories than swimming or biking. Weight is also a factor; the more you weigh, the more calories you will burn. Other factors include the duration and intensity of the exercise you do. Machines used for cardio exercise, such as a treadmill, burn fewer calories on average than running or walking outdoors, although they can be less stressful on joints and muscles.

Recommendations

Keep a diet that is low-calorie and healthy. Eat foods that are low in fat, sugar and salt, as these pack on the pounds. The American Council on Sports Medicine recommends exercising five times a week for 60 to 90 minutes at a time to lose weight when doing cardio alone as your exercise. The intensity should be enough to increase your heart rate and make you sweat. If you combine strength training with cardio, the ACSM recommends doing cardio three times a week for 30 to 60 minutes, and doing eight to 10 different resistance exercises, such as lifting weights, with eight to 12 repetitions of each exercise. Do strength training two times a week.

Considerations

If you are beginning an exercise program, start slowly, and build up to a more vigorous routine. Although it's important to burn more calories than you consume, remember that it's a process and it will take time to lose the weight. Remember that if you do strength training, you may gain muscle mass, and that can increase your weight temporarily.